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  6. Navy bean raw vs. Pork

Navy bean raw vs. Pork — In-Depth Nutrition Comparison

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How are navy bean raw and pork different?

  • Navy bean raw is richer in folate and copper, while pork is higher in selenium, vitamin B1, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Pork covers your daily need for selenium, 81% more than navy bean raw.
  • Navy bean raw contains 26 times more folate than pork. Navy bean raw contains 132µg of folate, while pork contains 5µg.
  • Navy bean raw is lower in saturated fat.
  • Navy bean raw has a higher glycemic index (39) than pork (0).

Beans, navy, mature seeds, sprouted, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled types were used in this article.

Infographic

Navy bean raw vs Pork infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Pork
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +260.7%
Contains more IronIron +121.8%
Contains more CopperCopper +387.7%
Contains less SodiumSodium -79%
Contains more ManganeseManganese +4433.3%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +37.8%
Contains more ZincZinc +168.5%
Contains more PhosphorusPhosphorus +146%
Contains more SeleniumSelenium +7450%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Pork
Pork
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin B5Vitamin B5 +18.2%
Contains more FolateFolate +2540%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +124.9%
Contains more Vitamin B2Vitamin B2 +49.3%
Contains more Vitamin B3Vitamin B3 +312.9%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Pork DV% diff.
Selenium 0.6µg 45.3µg 81%
Protein 6.15g 27.32g 42%
Vitamin B1 0.39mg 0.877mg 41%
Folate 132µg 5µg 32%
Copper 0.356mg 0.073mg 31%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Vitamin B3 1.22mg 5.037mg 24%
Saturated fat 0.085g 5.23g 23%
Phosphorus 100mg 246mg 21%
Vitamin B6 0.191mg 0.464mg 21%
Vitamin C 18.8mg 0.6mg 20%
Fats 0.7g 13.92g 20%
Choline 93.9mg 17%
Magnesium 101mg 28mg 17%
Manganese 0.408mg 0.009mg 17%
Monounsaturated fat 0.052g 6.19g 15%
Zinc 0.89mg 2.39mg 14%
Iron 1.93mg 0.87mg 13%
Calories 67kcal 242kcal 9%
Vitamin B2 0.215mg 0.321mg 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 53IU 7%
Polyunsaturated fat 0.407g 1.2g 5%
Carbs 13.05g 0g 4%
Vitamin B5 0.825mg 0.698mg 3%
Potassium 307mg 423mg 3%
Sodium 13mg 62mg 2%
Vitamin E 0.29mg 2%
Net carbs 13.05g 0g N/A
Calcium 15mg 19mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.064mg 0.338mg 0%
Threonine 0.258mg 1.234mg 0%
Isoleucine 0.273mg 1.26mg 0%
Leucine 0.442mg 2.177mg 0%
Lysine 0.35mg 2.446mg 0%
Methionine 0.064mg 0.712mg 0%
Phenylalanine 0.31mg 1.086mg 0%
Valine 0.316mg 1.473mg 0%
Histidine 0.172mg 1.067mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.8%
Contains more ProteinProtein +344.2%
Contains more FatsFats +1888.6%
~equal in Other ~0.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +11803.8%
Contains more Poly. FatPolyunsaturated fat +194.8%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.